Hormone Type 6 Diet Plan
Hormone types are not a familiar topic to many of us, but they can help describe women’s hormonal and metabolic balances. Our body produces many hormones that have different functions in our bodies.
Today we will focus on progesterone and estrogen, the level of which decreases during the period when a woman goes into menopause.
In this article, you will also read, among other things, what to do for women to be healthy, live life to the fullest, and achieve weight loss. At the end of the article is presented a sample meal plan for one week.
What is Hormone Type 6?
Hormonal type 6, also known as ovarian fatigue type, is the most common hormone type imbalance. This condition (Ovarian Fatigue) indicates a slowing down of the ovaries in the production of the hormones estrogen and progesterone.
These hormones control a woman’s menstrual cycle. It is responsible for reproductive health, bone health and other bodily functions. Menopause is the loss of menstruation and the menstrual cycle stops and there is a loss of fertility – the woman is unable to get pregnant.
Menopause begins roughly between 45 and 55, although there are (even significant) deviations in both directions. The average age of menopause in the United States is 51.
The onset of menopause can be associated with several problems such as heart palpitations, night sweats, hot flashes, insomnia, other sleep disorders, nervousness and irritability, poor libido, fatigue and sleepiness, or depression. Such conditions usually appear in the sixth and seventh year before the last menstruation.
The drop in estrogen and progesterone causes a massive slowdown in metabolism, which can cause weight gain and other symptoms mentioned above.
As women undergo these changes as they age, they must deal with this period. Although it may seem that there are only negatives in this period of their lives, we can point to several strengths that women can use to their advantage.
Now we know what hormone type 6 is, who it affects, and what it causes. How to fight this period of our life? Let’s have a few tips on how to feel good even in menopause.
There are no exact recommendations for what to eat during menopause. Every woman is different and the diet can be very individual. However, we can mention some general points that can help create a healthy and balanced diet.
First of all, you should eat lots of fruit and vegetables. These foods are full of nutrients, vitamins, and antioxidants that help keep your body healthy and functioning correctly.
Secondly, enough protein is the foundation. Protein is essential in the diet. Proteins are the basic building block of organs and muscles, part of several hormones and enzymes. They restore and form cells and regenerate tissues. It also moderates blood sugar levels and makes us feel fuller for longer.
The minimum limit of daily protein intake is 0.6 g per 1 kg of body weight. For optimal intake, the range of 0.8 to 1 g per 1 kg is most often recommended by experts (source). When losing weight, it is recommended to increase their intake a little more.
Foods rich in protein include, for example, chicken, fish, dairy products (mainly cottage cheese), eggs, nuts, and legumes.
A few things you should avoid while on this diet:
- Foods with high sugar content,
- Sugar is a significant contributor to weight gain and is generally bad for your health,
- Processed foods,
- Often contain unhealthy fats and chemicals,
- Limit caffeine and alcohol intake,
- Alcohol is also very caloric. Both of these substances can disrupt your hormonal balance and thus stand in the way of weight loss,
- Eating cruciferous vegetables,
- These vegetables contain goitrogens, which can interfere with thyroid function. It is, for example, broccoli, cauliflower, cabbage, and cabbage.
Physical activity is definitely one of the most critical points related to health. It helps us burn calories, keeps our muscles active, and is the way to longevity.
Ideally, it is advisable to include a combination of strength training and aerobic activity. A sufficient aerobic activity is, for example, a walk with friends, children, or the dog, cycling, or hiking.
Typical daily activities such as writing, going from room to room, and even playing with family or pets also count. Menopausal women should avoid excessive jumping. Incorporate any movement throughout the day and you’ll see yourself feeling better.
Even if we have enough quality and balanced diet and physical activity, if we are under constant stress, our results may not appear. Having the right mindset is the way. Women are more sensitive to pressure than men.
When stress levels are high, the hormone cortisol is released, which is related to blood sugar levels, metabolism, appetite, and, last but not least, weight gain. It is recommended to reduce stress through quality sleep. This helps your body to reboot regularly and regenerate sufficiently.
Proven tips include a nap during the day, which is said to be most effective between 12 p.m. to 4 a.m.
Hormone type 6 diet plan
This diet aims to help women with hormone type 6 lose weight and keep it off. The diet consists of eating five meals per day (breakfast, snack I., lunch, snack II., and dinner), each of which contains protein, carbohydrates, and healthy fats.
Even though diet has a significant impact on health, there are other factors to consider, for example, enough physical activity, sleep, mental health, environment, stress level, and much more.
You have to consider that we are each individual and that’s how the daily caloric intake can be displayed. The plan below can serve as a model of what your diet could look like. It is varied, balanced and rich in fruits and vegetables.
Hormone Type 6 Diet Plan in PDF
|Meals||Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Breakfast||Smoothie:||Egg omellete:||5 oz. full fat Greek yoghurt||5 oz. cottage cheese||Scrambled eggs:||Protein skahe:||2 hardboiled eggs|
|1 ½ cup frozen fruit||2 eggs||1 cup raspberries||½ peach||2 eggs||2 scoops protein||1 slice whole wheat bread|
|1 scoop protein powder||handful spinach||1 tsp honey||1 tsp honey||½ onion||1 tbsp cocoa||tomato / cucumber|
|1 cup unsweetened almond milk||1 oz. cheese||1 tsp chia seeds||¼ cup nuts||1 slice whole wheat toast||1 banana|
|1 slice whole wheat toast||1 slice ham||1 cup unsweetened almond milk|
|Snack I.||Protein bar||5 oz. plain yogurt||3 oz. hummus dip||Oatmeal:||¼ cup avocado||Overnight oats:||1 slice whole wheat bread|
|(15+ g of protein and <10 g of sugar)||½ cup berries||2 carrots||¼ cup oats||1 slice whole wheat toast||¼ oats||2 slices ham|
|¼ cup granola||1 slice whole wheat bread||1 scoop protein powder||1 tomato||1 tbsp chia seeds||veggies|
|¼ cup berries||½ cup milk|
|½ cup berries|
|Lunch||Salad:||5 oz. tilapia||Chicken salad:||Beef meatballs:||Tortilla wrap:||5 oz. Salmon filet||6 oz. steak|
|2 cups leafy greens||1 sweet potato||2 cups leafy greens||5 oz. lean ground beef||1 tortilla||¼ cup brown rice||⅓ cup cauliflower rice|
|2 cups chopped veggies||2 carrots||1 cup black beans||1 egg||5 oz. pulled chicken||½ zucchini||1 carrot|
|5 oz. grilled chicken||6 oz. chicken breast||serve with ⅓ cup spaghetti and diced tomatoes||handful of spinach|
|1 tbsp yogurt (+ garlic)||1 tomato||2 tbsp corn|
|¼ cup couscous||chopped tomato|
|2 slices cheddar cheese|
|Snack II.||1 hardboiled egg||1 apple||5 oz. plain yoghurt||Chia pudding:||Guacamole:||Protein bar||5 oz. yogurt|
|1 slice whole wheat bread||5 oz. cottage cheese||½ banana||¼ cup yoghurt||¼ cup avocado||(15+ g of protein and <10 g of sugar)||1 handful of nuts|
|tomato / cucumber||1 tsp honey||¼ cup granola||1 tbsp chia seeds||1 chopped tomato|
|1 scoop protein powder||1 slice whole wheat bread|
|¼ cup berries or banana|
|Dinner||Tuna salad:||6 oz. chciken breast||2 hardboiled eggs||4 oz. salmon||6 oz. roasted chicken||Caprese salad:||6 oz. turkey breast|
|4 oz. tuna||⅓ cup rice||1 slice whole wheat bread||2 potatoes||¼ cup asparagus||2 tomatoes||¼ cup peas|
|⅓ cup chopped red bell||veggies||2 slices ham||¼ cup asparagus||2 potatoes||1 mozzarella||1 carrot|
|2 lettuce leaves||veggies||1 slice whole wheat toast||⅓cup brown rice|
|2 tbsp yogurt (+ garlic)|
|2 tbsp corn|